Parte Superiore-Inferiore — Giorno 1

• Push-up (with 2-second pause) – 25
• Dips (from a chair) – 20
• Close-grip push-up – 20
• Bent-over towel row (heavy) – 25
• Pull-up (or towel row) – 12
• Bar hang – 60 sec
• Superman (with rotation) – 20
• Bent-over arm swings (rear deltoid) – 25
• Plank (with shoulder taps) – 60 sec
• Crunches (V-ups) – 30
• Bicycle – 30 (each side)
• Burpee – 15
• Wrist curls – 30
• Reverse wrist curls – 30
• Mountain Climbers – 60 sec

Parte Superiore-Inferiore — Giorno 2

• Squat (with jump) – 25
• Front squat (arms overhead) – 20
• Glute bridge (single-leg) – 20 (per leg)
• Lunges (reverse) – 18 (per leg)
• Romanian deadlift (single-leg, simulation) – 15 (per leg)
• Calf raises (single-leg) – 25 (per leg)
• Hyperextension (simulation) – 20
• Plank (side, with leg raise) – 45 sec (each side)
• Hanging leg raise – 25
• Crunches (V-ups) – 30

Parte Superiore-Inferiore — Giorno 3

• Push-up (wide grip) – 25
• Dips (deep) – 20
• Push-up with shoulder touch – 20
• Bent-over towel row (wide grip) – 25
• Pull-up (or towel row, narrow grip) – 12
• Bar hang – 60 sec
• Superman (with 3 sec pause) – 20
• Bent-over arm swings (lateral raise) – 25
• Plank (side, 60 sec) – 60 sec (each side)
• Crunches (V-ups) – 30
• Mountain Climbers – 60 sec
• Burpee – 15
• Bicycle – 30 (each side)
• Wrist curls – 30
• Reverse wrist curls – 30

Parte Superiore-Inferiore — Giorno 4

• Squat (with 3 sec pause) – 25
• Front squats – 20
• Glute bridge (with 3 sec pause) – 25
• Lunges (with rotation) – 18 (per leg)
• Romanian deadlift (simulation) – 20
• Calf raises – 30
• Hyperextension (simulation, slow) – 20
• Plank (with rolls) – 60 sec
• Leg raises (crunch) – 25
• Crunches (V-ups) – 30
• Mountain Climbers

Parte Superiore-Inferiore — Giorno 5

• Plank – 90 sec
• Superman – 30
• Hip Thrust (light) – 30
• Crunches (slow) – 30
• Leg Raises (lying) – 30

Parte Superiore-Inferiore — Giorno 6

• Push-ups – 20
• Dips (from chair) – 18
• Bent-over Towel Row – 25
• Plank (with dumbbell on back) – 60 sec
• Crunches (V-ups) – 30
• Bicycle – 30 (each side)
• Burpee – 15
• Lying Dumbbell Press – 15
• Seated Dumbbell Press – 15
• Lateral Raises – 20
• Bent-over Reverse Fly (rear delt) – 20
• Bent-over Dumbbell Row (one arm) – 15 (each arm)
• Hammer Curls – 15
• French Press – 20
• Dumbbell Shrugs – 25

Parte Superiore-Inferiore — Giorno 7

• Squats – 20
• Hip Thrust (single leg) – 20 (each leg)
• Calf Raises (single leg) – 25 (each leg)
• Plank (side) – 45 sec (each side)
• Hanging Leg Raises – 25
• Mountain Climbers – 60 sec

Parte Superiore-Inferiore — Giorno 8

• Salti con la corda – 5 min
• Burpee (con manubri) – 10
• Mountain Climbers – 90 sec
• Plank (lungo, con manubrio sulla schiena) – 75 sec
• Bicicletta – 40 (per lato)

Parte Superiore-Inferiore — Giorno 9

• Push-up (presa larga) – 20
• Trazioni (o trazione con asciugamano) – 12
• Superman (con pausa di 3 sec) – 20
• Plank (laterale, 60 sec) – 60 sec (per lato)
• Crunch (V-ups) – 30
• Flessioni dei polsi – 30
• Estensioni dei polsi – 30
• Press inclinato con manubri – 15
• Arnold Press – 15
• Alzate frontali con manubri – 20
• Trazioni al cavo basso (con manubrio) – 15
• Pullover – 15
• Curl concentrato – 15 (per braccio)
• Estensioni tricipiti (sopra la testa) – 20
• Face Pull (con manubrio) – 20

Parte Superiore-Inferiore — Giorno 10

• Squat (con pausa di 3 sec) – 25
• Hip Thrust (con pausa di 3 sec) – 25
• Affondi (con rotazione) – 18 (per gamba)

Parte Superiore-Inferiore — Giorno 11

• Burpee (con manubri) – 10
• Salti con la corda – 5 min
• Mountain Climbers – 90 sec
• Plank (laterale, con manubrio) – 60 sec (per lato)
• Squat con manubri (peso leggero, veloce) – 30

Parte Superiore-Inferiore — Giorno 12

• Plank – 90 sec
• Superman – 30
• Ponte glutei (con manubrio, lento) – 30
• Crunch (con carico) – 30
• Sollevamento gambe a terra – 30